showdownhero's IF LCHF Bulletproof Log

showdownhero said:

My current gym only has 50kg Dumbbells so I'm slightly hamstrung in maxing out this lift.

I tell you what though I'm going to buy some straps to add some plates to the 50kg dbs to crank it up to 60kg and see how I go.

DB rows are probably my favourite exercise.

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Fadi said:

It's one hell of an exercise to have as a favourite, well done. So would I be correct in saying that performing your biceps work prior to this mighty back movement, does not hinder your performance of it in anyway? Personally, my biceps would be toast and my grip strength (due to forearm fatigue) would even be worse, leading to a lackluster performance in the d/bell rows. Your arms' buffering system must be incredibly efficient in clearing out waste byproducts. I think a scientist would be interested in testing the arms of someone with your physiological make up, as what you're doing goes against what is classified as being normal within the bodybuilding circles.

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showdownhero said:

I grew up water skiing so I possibly developed some serious long twitch muscle fibre endurance from that?

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Fadi said:

The is a question relating to fiber types, and whether one can change his muscle fiber type through training. For that, you may be interested in reading the following article here: http://cathe.com/can-change-ratio-muscle-fibers-training

However what I believe did occur with you, was that your water skiing skills have contributed greatly in affecting the built in mechanism within your muscles that deals with "stress", that is to say the byproducts produced when we continue with the reps, (and water skiing/holding to that bar and maintaining balance etc.) is one hell of a long and continuous rep...leading to an incredibly more efficient buffering system, allowing you to keep going when the whole gym has stopped their reps due to deep muscle fatigue.

It would be very interesting to see how your arms fair under different rep scheme sir. A rep scheme you stick to for 6 weeks before changing to another for comparison purposes.

Again, I thank you for sharing your experience with us here and wish you more top notch training sessions to come.

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showdownhero said:

Thanks Fadi, I've just purchased some cargo tie down straps which should help me attach an extra 5kg to each side

Something like this

On the topic of muscular fatigue I've found I have a lot more strength at the end of my workouts since switching back to LCHF, a bit less power at the beginning but way more power at the end.

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showdownhero said:

28th January Tricep Dominant Push Workout

Weighted Narrow Grip Tricep Dips +30kg 6,4,4
Dumbbell Close Grip Bench Press 32kg each 5,7,5
Dumbbell Lateral Raise 18kg each 6,4,3
EZ Bar Skull Crushers 37.5kg 4,4,3
Dumbbell Kickbacks 10kg each 10,6,8
Superset Dips 8

Dumbbell bench felt weird. I only did it because no barbell benches/squat racks were available but won't be doing them again in a hurry.

Fantastic workout overall though

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showdownhero said:

30th January Deadlift Focus Heavy Weight/Low Rep Legs Workout 88.1kg

Squats 100kg 4,3,3
Mixed Grip Deadlift 170kg 3,3,3
Leg Press 150kg 10,8,6
Barbell Goodmornings 30kg 8,8,8
Barbell Lunge 30kg 5,5,5

>Strange workout
>Had an upset stomach as I walked into the gym, went and defiled the toilet and felt much better.
>Squats felt great and I was looking forward to crushing some 180kg deads
>Deads felt off during warm up so dialled the weight back to 170kg I decided "discretion is the better part of valour"
>170kg deads felt easy and awesome, probably could've gone with 180kg
>Still a great workout, very happy with it

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showdownhero said:

31st January Light Weight/High Rep Pull Workout 88.1kg

Dumbbell Row 50kg each 15,8,8
Wide Grip Pullups 10,7,7
Mixed Grip Barbell Rows 60kg 10,8,8
Mixed Grip Barbell Shrug 100kg 10,9,8
Double Underhand Grip Chin Ups 8,7,7
EZ Bar Bicep Curls 32.5kg 9,6,6

Inspired by @Fadi I decided to max out my db row to see how many reps I could get with fresh muscles. Quite pleased with 15 reps for the first set, I did have to slightly reset my grip after 12 reps but it was one continuous set otherwise.

As my forearms were quite worn out after the db rows I did my barbell rows and shrugs with mixed grip to compensate.

Fantastic workout and I'm really enjoying my training at the moment

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showdownhero said:

1st February Deltoid Dominant Push Workout 87.4kg

Seated Barbell Press 60kg 5,3,3
Dips 10,8,8
Dumbbell Lateral Raise 18kg each 6,4,4
Dumbbell Front Raise 16kg each 6,4,4
Dumbbell Press 26kg each 6,4,4

Decent workout

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showdownhero said:

3rd Febtuary Cardio Workout 86.9kg

400 calories burnt
29:18 duration

Heart rate average - 149
Heart rate max - 193

2km treadmill run in 9:48 (pace 4:54 p/km)

Followed up with 3km on a bike and 300 metres high intensity rowing.

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showdownhero said:

4th February Light Weight/High Rep Legs Workout 86.4kg

Squats 80kg 10,8,6
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 10,6,6
Barbell Good Mornings 20kg 15,15,15
Barbell Lunge 20kg 8,6,6

Great workout this morning. Despite a very gym managed to push everything through quickly and kept my heart rate up for the whole session

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showdownhero said:

5th February Heavy Weight/Low Rep Pull Workout 86.8kg

Wide Grip Weighted Pullups +40kg 3,3,2
Mixed Grip Barbell Rows 110kg 4,3,3
Mixed Grip Barbell Shrug 140kg 6,6,6
Double Underhand Grip Chin Ups 10,10,6
EZ Bar Bicep Curl 37.5kg 8,4,3
Dumbbell Row 50kg each 5,5,5

Back to my December levels of strength (pre calorie deficit)

Great workout.

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showdownhero said:

6th February Pec Dominant Push Workout 86.8kg

Barbell Bench Press 105kg 3,2 100kg 3
Incline Barbell Bench Press 85kg 3,3,3
Dips 10,8,8
Dumbbell Lateral Raise 14kg each 7,7,6
Dumbbell Pec Fly 18kg each 7,4.3
Dumbbell Bench Press 30kg each 4,5,5

Good workout, thought I was going to be able to smash out sets of 10 on my db bench but pecs were cooked so only managed sets of 4 and 5

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showdownhero said:

7th February Squat Focus Heavy Weight/Low Rep Legs Workout 86.1kg

Squats 60kg 10 80kg 3,3,3,3 100kg 1 120kg 3,2,2,2
Mixed Grip Deadlift 160kg 4,4,4
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 5,5,5

By tonight or tomorrow morning my legs are going to be totally fucked

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Big Mick said:

Still following this.

Thinking about getting back on the BP coffees myself.

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Shrek said:

I'm lazy. Can you buy BP pre-made.

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